Wed 4-10-13 – Deload Week – Day 3

Tue 4-9-13 – Deload Week – Day 2
April 8, 2013
Thu 4-11-13 – Deload Week – Day 4
April 10, 2013

Wed 4-10-13 – Deload Week – Day 3

The coach, the myth, the legend – Jen Rada on the rings

[embedplusvideo height=”365″ width=”600″ standard=”http://www.youtube.com/v/zFZv-_pRe2k?fs=1″ vars=”ytid=zFZv-_pRe2k&width=600&height=365&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=¬es=” id=”ep2918″ /]

Shoulder, elbow, and wrist mobility are tied together and a good overhead position is not possible if you are missing range in any joint from the hand to the shoulder

First today – “Bird Dog” Test as shown in the video – can you get your arm to the overhead position without breaking extension of the elbow and wrist?

Warmup:

500M Row then:

10 Barbell Overhead Squats

15 sec handstand hold

Tack and stretch with single or double LAX ball on lateral forearm – 2 minutes per arm

Anchored wrist stretch on floor with bands – 30 sec stretch each hand

Banded shoulder stretch – turn wrist over and stretch – 30 sec each arm

Double LAX ball – Thoracic spine mobilization – 3 positions, 10 arm passes per position

10 Barbell Overhead Squats

15 sec handstand hold

Conditioning:

16 minutes – EOM

Even Minutes – Snatch grip deadlift – 155/105 (Int: 115/75, Beg: 75/55)

Odd Minutes – 12 Toes to Bar (Int: TTB progression, Beg: Abmat Situps)

Cool Down:

1) Butterfly stretch – 1 minute hold

2) 5 x spider man stretch each leg – 10 sec hold each position

3) 2 handed anchored frog position – 30 sec total

4) Row 400M easy